Previously written for Regence BlueCross BlueShield

Sugar causes spikes in the brain just like drugs and can wreak havoc on a person’s health, work, and relationships. It’s even been called the underlying addition to all addictions including alcoholism, nicotine, drugs, and caffeine.

Although I have to take responsibility for my own addiction, I’m faced with eat-your-sugar messages every day. Flipping though a magazine, watching television, going out to dinner, even an innocent sounding office party can activate my cravings for the sugary sweet stuff. We are constantly bombarded by sugar related images and temptations every day. And for me, that’s hard to resist.

I really didn’t take my addition seriously until I started doing some research. In addition to the dependence, I run a far greater risk for developing health problems such as obesity, eating disorders, and diabetes. Sure I felt guilty about eating that whole bag of red licorice, but knowing I could be doing far more damage to my health made me stop and think.

The idea of quitting sugar cold turkey makes me break out into a sweat. Knowing myself, if I suddenly stop eating sugar, I’ll probably do well in the first couple days but fall hard off the wagon by day 5. So instead, I’m choosing to take a different approach. Even though I’m no expert on addiction, I am a chef. Here’s what I’m doing to take control:

Eating Fresh Fruits and Vegetables
Instead of eating processed foods, which can contain exorbitant amounts of sugar, I’m sticking to real foods. Eating fresh and raw fruits and vegetables slows down my sugar cravings. If I feel the need for a treat, I grab a handful of frozen blueberries or whip up a batch of herbed goat cheese with crudités.

Adding Small Amounts of Protein
Breakfast is the most important meal of the day. Since we’re coming off several hours of no eating (thus the name break fast), we need an instant jump in blood sugar that gets us going and carries us through to the next meal. Protein helps stabilize blood sugar and keep cravings in check. Try my egg scramble with ricotta for a high protein boost.

Going Whole Grain
I’ve found that eating white bread seems to increase my cravings for more sugar. I’m trying to swap my white, refined grains for whole wheat breads, pastas, and chips. Eating grains like brown rice, barley, and even popcorn make me feel more satisfied. Take my whole wheat wrap with turkey, Swiss and roasted red peppers for lunch tomorrow.

Saying No to Artificial Sweeteners and High Fructose Corn Syrup
If I’m going to eat sugar, I’m going to eat the real stuff that comes from cane stalks or beets. Research shows consuming artificial sweeteners can actually stimulate your desire for more sugar. I’m also saying no to high fructose corn syrup found in sodas, cookies, cakes, even catsup, processed meat, and soup! Make sure you read your labels because corn syrup lurks in the unlikeliest of places. 

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